STRENGTH
Power Clean, 1 Rep Every 30 Seconds for 5 Minutes
*Work between 70-80%
WOD
Level 1
For Time:
15-12-9-6-3 Reps of*:
- Deadlift AHAP, or 2x Reps Kettlebell Swing AHAP
- L-Seated Dumbbell Press
*Run x 200m after each round
Choose challenging weight on seated dumbbell press – i.e. should need to break up the round of 12 and 9.
Level 2
For Time:
15-12-9-6-3 Reps of*:
- Deadlift (225/155)
- Handstand Push-up
*Run x 250m (top of hill) after each round
ANNOUNCEMENTS
See our Facebook Events page for up-to-date info on what’s going on!
- October 29: Halloween Bar Crawl
- October 31 – Wear your Halloween costume to the gym!
PC: 95×2, 100×2, 105×3, 110×2, 115×1
Wod 14:32 (155#, knees on box hspu, row 300m instead of run)
185/195/205
14:21 rx
125/145/150
12:55